Omega-3 oils are a type of polyunsaturated fat. Polyunsaturated fats are healthier because they help to reduce your risk of heart disease. Omega-3 oils can come from marine, animal and plant sources. You should try to include omega-3 oils from all of these sources as part of a healthy eating pattern.
Marine-based omega-3 is found primarily in oily fish. Other fish, such as barramundi and flathead, and seafood, such as scallops and mussels, are also good sources of marine-based omega-3.
In addition, everyone should have at least 2 grams of plant-sourced omega-3 every day. You can achieve this by eating two slices of soy and linseed bread spread with a canola-based margarine, 30 grams of walnuts or a variety of the foods that contain plant-based omega-3s including canola oil, soybean oil and linseeds (flaxseeds).